Trident Blog

Tuesday, March 13

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3 Rounds for Time:

10 deadlifts (225/155)

Run 200 M

10 burpees

Run 200 M

10 kettlebell swings (70/44)

Run 200 M

10 pullups

Run 200 M

via Trident CrossFit.

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Monday, March 12

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For Time:

25 Handstand Push-ups

50 Knees to Elbow

Run 800M

75 Wallball (20/14)

100 Double-Unders

via (1) Trident CrossFit.

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Friday, 9 Mar 2012

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1k Row – Cash in

10 Pullups

10 Slamball (25/20)

200m run/row

8 rounds

 

< 3 mos:

500m Row – Cash in

8 Ring rows

8 Slamball

200m run/row

5 rounds

 

 

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Thursday, 8 Mar 2012

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TBD

 

 

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Wednesday, 7 Mar 2012

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Bench:

5 @ 70%

3 @ 80%

1+ @ 90%

 

Tabata:

Push press (75/45)

V-ups/GHDs

Bench press (95/65)

Row (calories)

1 min rest between exercises

< 3 Mos

3, 3, 3, 3, 3 Bench

 

DB Push press

Abmat

Pushups

Row

1 min rest between exercises

*6 rounds only w/ extra rest the last two while Rx finishes,

coach’s decision to ...

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Tuesday, 6 Mar 2012

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Squat:

5 @ 70%

3 @ 80%

1+ @ 90%

 

“Elizabeth”

21-15-9

Squat cleans (135/95)

Ring dips

 

< 3 Mos

3, 3, 3, 3, 3 Squat

 

21-15-9

DB cleans

Bench dips

 

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Tuesday March 28th 2012

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6 Rounds for Time of:

4 HSPU,

6 Deadlifts @ 80% of 1RM,

8 KB Swings (2pood/1.5 Pood)

<3 Months: 5 Rounds of

HSPU variations (incline push ups, abmat stacks or seated DB Press),

7 KB dead lifts,

9 KB Swings (scaled load)

 

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Friday, 2 Mar 2012

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Deadlift:

3 @ 70%

3 @ 80%

3+ @ 90%

 

21 Deadlifts (225/185)

400m run

18 Deadlifts

400m run

15 Deadlifts

400m run

12 Deadlifts

400m run

 

< 3 Mos

3, 3, 3, 3, 3 Deadlift

 

12 KB Deadlifts

200m run

9 KB Deadlifts

200m run

6 KB Deadlifts

200m run

3 KB Deadlifts

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Thursday, 1 March 2012

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CrossFit Games Open Wod

“Snatch”

alternate WOD

21-15-9

Box jumps (24/20)

KB swings (70/53)

SDHP (70/53)

 

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Wednesday, 29 Feb 2012

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10 min

Row (for distance)

2 mins Rest

10 min AMRAP

4 Pull ups

8 TTB

12 Air squats

< 3 mos:

10 min AMRAP

Row (for distance)

2 mins Rest

10 min AMRAP

3 Ring rows

6 KTE

9 Air squats

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Tuesday, 28 Feb 2012

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Shoulder Press:

3 @ 70%

3 @ 80%

3+ @ 90%

 

200m Run

10 Barbell burpees

10 Push press (95/65)

6-8 rounds

 

< 3 Mos

3, 3, 3, 3, 3 Shoulder Press

 

200m Run

5 Burpees

5 Push press

5 rounds

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Trident Charity Ride

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Trident Charity Ride

Trident Charity Motorcycle Ride

Date: (rain or shine) May 12, 2012

Time: 10:30a to 1:30p

Departure and Return: Trident CrossFit

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Monday, 27 Feb 2012

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50-40-30-20-10 (4:1)

Double unders

10-8-6-4-2

Power snatch (115/85)

For Time

< 3 mos:

50-40-30-20-10

Single skips

10-8-6-4-2

DB Power Snatch

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Friday, February 24

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Wendler Back Squat

3@70%

3@80%

3+@90%

14 min AMRAP

10 Barbell Rollouts

10 Weighted Step Ups

200M sandbag Run

via Trident CrossFit.

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Wednesday, February 22

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3 Rounds

800 M Run

10 Power Cleans

15 Box Jumps

20 Toes to Bar

via Trident CrossFit.

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